CrossFit – Thu, 10 Sep
Warm up – Thursday (AMRAP – Reps)
2:00 Jump Rope or Machine
Then:
2 ROUNDS
10 Banded Lateral Steps Each Direction
8 Alternating Reverse Lunges
10 Dead Bugs
10 Banded Pull-Aparts
Push Press (ON 12:00 CLOCK…
Build to a Heavy 8-Rep Push Press)
Build to a Heavy 8-Rep Push Press)
Met Con – Thursday (AMRAP – Reps)
EVERY 3:00 (5 SETS)
50 Double Unders
50ft Single Arm Overhead Dumbbell Walking Lunge (50/35)
50 Double Unders
(Scored by Slowest Set)
KG: 22.5/15
INDEPENDENCE (Intermediate)
EVERY 3:00 (5 SETS)
36 Double Unders
50ft Single Arm Overhead Dumbbell Walking Lunge (35/25)
36 Double Unders
(Scored by Slowest Set)
KG: 15/10
LIBERTY (Beginner)
EVERY 3:00 (5 SETS)
40 Single Unders
50ft Single Dumbbell Walking Lunge (light)
40 Single Unders
RX+
EVERY 3:00 (5 SETS)
65 Double Unders
50ft Single Arm Overhead Dumbbell Walking Lunge (50/35)
65 Double Unders
(Scored by Slowest Set)